Wednesday 120411

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Push jerk, 5-5-5

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Lindsey H. using her fitness wisely! Sweet bike too!

 

 

 

 

 

 

 

 

 

 

 

 

 

A Meat Marinade, Cuban Mojo

This is a powerful, highly flexible marinade. It pairs well with beef, pork, chicken, and fish, but the high acidity makes it easy to over-marinate. Don’t go over an hour with this one.

Ingredients:

  • Bulb (yes, bulb) of garlic, minced
  • 2 tsp salt
  • 1 tsp ground black pepper
  • 1/2 cup orange juice
  • 1/2 cup lime juice
  • 1/2 cup lemon juice
  • Zest from the citrus
  • 2 tsp cumin

Method:

Mix it all up and cover your meat completely. Remember, don’t marinate for longer than an hour.

Thanks to Marks Daily Apple – for this recipe. 

Nutrition talk

CrossFit Verve’s nutrition lecture for the month of April will be held on Tuesday, April 24th at 6pm. Please note there will be NO WOD at 6pm that evening. But 5pm and 7pm will remain the same.  Each month we host a free hour  lecture taking you through the basics of the CrossFit food pyramid and zone eating.  So come and brush up on the third leg of your performance. This is a free community event so please bring a friend or loved one and join us. 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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